A new study of senior men found that endurance exercise had lasting benefits for heart health—whether the men began training in their 20s or their 40s. Are you ready to start?

A new study of French men between 55 and 70 years old showed that
“relatively intensive” endurance exercise—in this case, cycling
or running—benefits the heart, even if men begin training in middle age. In this study, benefits were similar in men who had started training
before the age of 30 and in those who had begun after the age of 40.

The
study was reported May 9 at the EuroPRevent Congress, a conference
dedicated to preventive cardiology, by David Matelot of the National
Institute of Health and Scientific Research in Rennes, France.

The
over-40 group involved in the study had no other cardiovascular risk
factors. They were divided according to their level of exercise and the
age at which they’d begun. Ten of the men had not exercised for more
than two hours a week throughout most of their lives. Thirty had
exercised for at least seven hours a week for more than five years,
either beginning their regimens before the age of 30 (with an average
starting age of 22) or after the age of 40 (with an average starting age
of 48).

The Heart Health Benefits of Regular Endurance Exercise

Resting
heart rate was found to be similar for the two exercise groups (56.8
bpm for the before-30 set, versus 58.1 bpm for the after-40 set) but
significantly faster for the men who did not exercise.

Maximal
oxygen uptake was also similar between the two endurance-training groups
(47.3 ml/min/kg for the before-30s and 44.6 ml/min/kg for the
after-40s) but significantly lower in the non-exercising men (33.0
ml/min/kg).

"We think this result is of interest," said Matelot, "because it is related to cardiovascular health and well-being."

While the study concluded that one’s 40s are not “too late” to begin training, Matelot did say that it’s also never too early.

Echocardiography showed that the left ventricle and both atria were
bigger in the exercising men than in the non-exercisers, who also had
significantly thicker blood vessel walls than the exercisers. Diastolic
function (the ability of the left ventricle to fill with blood when the
heart is relaxed) and other measures of heart rate were also better in
the subjects who exercised.

“Despite biological changes with age,
the heart still seems—even at the age of 40—amenable to modification by
endurance training. Starting at the age of 40 does not seem to impair
the cardiac benefits,” said Matelot in his presentation.

But
while the study concluded that one’s 40s are not “too late” to begin
training, Matelot did say that it’s also never too early: “Endurance
training is also beneficial for bone density, for muscle mass, for
oxidative stress. And these benefits are known to be greater if training
was started early in life.”

Getting Started After 40

Before
you begin any exercise program, it’s always a good idea to discuss your
plans with your doctor. And as summer heats up, there are plenty of
opportunities to begin endurance training while supporting a good cause,
with organizations such as Team Challenge,
which helps participants train for half-marathons (that’s 13.1 miles)
as fundraisers for the Crohn’s and Colitis Foundation of America.

Start Small to Avoid Crashing and Burning

“Endurance
is something that's built up over time,” said Ferguson. “So it takes
baby steps at first. Take it slow, set small goals, and give yourself
rest days.”

Give Yourself Time If You’re Training for an Event

"Give
yourself at least three months to train for a something like a
half-marathon. It could take more or less, depending on your fitness
level—but even experienced runners take about six weeks to prepare,” he
said.

For example, Ferguson said a new runner might start by
running three times a week with a total of eight to ten miles per week,
and then increase their distance each week.

“You may have to walk
some of it to begin with, and that's totally fine,” he said. "As your
endurance builds, you'll need to walk or rest less."

It’s Not Necessarily About Speed

"Remember,
[endurance sports] are about distance, not speed—you have to reserve
energy for the long haul,” said Ferguson. “Don't let your ego push you
to run through pain."

Always listen to your body, and—especially if you’re over 40 and new to exercise—take joint or back pain very seriously.

Recognize That an Older Body Is Different from a Younger One

“As
we mature, our bodies take longer to recover, are more susceptible to
injury, and require better maintenance to run at peak performance
levels,” said Ferguson. “Baby yourself; don't push it.”

Feed the Machine

"Running
burns a ton of calories, so don't be afraid of carbs—they're needed for
energy. You'll also need to increase calorie intake to balance what's
being burned off. If you're working at a calorie deficit, you won't have
the energy you need," he said.

If you can, talk to your doctor or a fitness instructor about changes to your diet.

Congratulate Yourself!

“A
half-marathon, especially your first, is only a competition against
yourself,” said Ferguson. “You win if you cross the finish line. Doesn't
matter if you walk half way and finish last, the accomplishment is all
yours, and nothing can take that away except the wrong attitude."

1

Advertisement

Advertisement

Advertisement

Advertisement

Advertisement

Advertisement

Close

Advertisement

Healthline’s mission is to make the people of the world healthier through the power of information. We do this by creating quality health information that is authoritative, approachable, and actionable.

Join more than 30 million monthly visitors like you and let Healthline be your guide to better health.